Today’s WOD:
6 Rounds:
-7 Deadlifts
-7 Hang Power Cleans
-7 Squats
-7 Push Presses
-all with dumbbells totaling 33% bodyweight
or
“Grace”
30 Clean and Jerks @ 135#

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Today’s WOD:
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

-Megan’s hands after a PR on “Angie”. Happy 1 year CrossFitting!

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Today’s WOD:
Amrap in 15 min:
10 Wall Ball Shots
10 SDLHP
100m Sprint
-or-
Amrap in 15 min:
10 Box Jumps
10 Knees to Elbows
100m Sprint

-Always stretch and stay well hydrated

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Today’s WOD:
4 Rounds:
400M Run
50 Squats

-Chris and Lorena crushing the medicine balls during the WOD

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Shoulder Press 5 x 1             Push Press 5 x 3             Push Jerk 5 x 5       
 . 
- He didn’t get those abs from  crunches! Practice your L-sit!

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Today’s WOD:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-Sarah doing overhead squat. Despite what our pictures show, we don’t just do overhead squats all the time!

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As CrossFitters, we employ a wide range of training tools that have been deemed “functional”; compound/multi-joint movements which replicate the stresses of life, and carry over to all forms of physical activity, be it sport, work, or a healthy active lifestyle. From the very beginning CrossFit has borrowed extensively from the well established disciplines [...]

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Today’s WOD:
“Fran”
21-15-9
-Thrusters
-Pull-Ups
OR
Overhead Squat
3-3-3-3-3

Catalyst Athletics is now selling VS Athletics weightlifting shoes for $69.95. That’s a great deal, hop on it!

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Today’s WOD:
Find your 10RM on the Deadlift
then
3 Rounds:
-800M Run
-10 Deadlifts @ 10RM weight
-6 Dead Hang Pull-Ups

-Check out Andre and Brandon’s snatches at their first weightlifting competition!

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Today’s WOD:
“Tabata For Dinner”
2 Rounds:
4 tabata intervals of each:
-Push-Ups
-Front Squats
-Box Jumps
-Shoulder Presses
-1 minute rest after the first round

-Sam keeping it overhead

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Today’s WOD:
AMRAP 20 minutes:
-10 Kettlebell Swings
-20 Sit-Ups
-30 Double-Unders or Tuck Jumps

-Why would you ever smile during 10 minutes of kettlebell snatches?

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Today’s WOD:
5 Rounds:
-100′ Overhead Walking Lunges with a 45# Bar
-21 Burpees

Never enough thrusters

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As many of you have experienced from your first few weeks of training, recovery plays an important part in your overall training plan. We scale the workouts to the best of our abilities, trying to ensure that you get a good workout without having you never come again. Inevitably, you’ll run into a [...]

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Today’s WOD:
“Megan”
4 Rounds:
-500M Row
-25 Burpees

-Sled drags with a slosh pipe. We need one of these!
From CrossFit Eastside

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Today’s WOD:
-75 Thrusters in as few sets as possible.
Jon Gilson of Again Faster posted this article which caused quite a stir in the CrossFit community awhile back. Read it! Provides insight into why we are always pushing for better form.

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